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10.03.2016
Sport science literature supports the use of sup-plementary strength training of major muscles to improve performance. It makes sense to select exercises that relate directly to the sport or activity you wish to improve. Those just beginning a training program should focus their efforts on learning the proper lifts and movement patterns. To prevent fatigue too soon in a small muscle group, it is important to do the exercises in order from largest to smallest muscle groups (See Chart). No one range of sets or repetitions helps both the development of muscle strength and local muscle endurance.
Unlike other forms of exercise, the body responds best to weight training when given sufficient time to recover.
Similar to other forms of exercise, it is important to ready the body for high levels of exertion. Light to moderate aerobic exercise is an excellent non-related warm-up when access to equipment is a problem. The load or weight picked should not be so heavy that it reduces or limits the range of motion of a limb.


While effort is made to reflect accepted medical knowledge and practice, articles in Family Health OnLine should not be relied upon for the treatment or management of any specific medical problem or concern and Family Health accepts no liability for reliance on the articles.
With this site, you can note the food you eat, the calories you burn through different activities, schedule your workouts, and create workouts specifically tailored to your goals. The site is free to register, and within minutes, you can find advice, connect with other like-minded people and learn how to expand your workout routine. You can browse hundreds of videos by the area in the body that they target, and with a paid subscription, get new videos, workout plans and diet recommendations. Once the muscle adapts to the overload, it isimportant to gradually increase the exercise load.This principle is called progression and ensurescontinued improvements. A general (non-activity related) or specific (activity related) warm-up before the conditioning portion of the weight workout prepares the lifter for a safer, more intense training session.
Whether training to improve sport per-formance or to enhance your overall strength and general health, you can reach your goals. The site offers hundreds of yoga classes and available, customizable programs that are guaranteed to match your level of expertise. Getting in shape can be a slow, frustrating experience, but the online community at SparkPeople will support you at every stage of your journey.


To gain maximum benefits, lifting a load or weight that causes the muscle to fail after a certain number of repetitions will build strength.
As the muscles are taken through the movement pattern, they are undergoing the lifting technique (neuro-muscular facilitation).
In addition, the muscles should be able to contract slowly in both the lifting (concentric) and lowering (eccentric) phases.
Machine types of equipment reduce the learning phase of weight training but are limited to certain movement patterns.
You’ll be able to track your progress, connect with other members and even listen to suggested music while doing your set, all without leaving your living room. Coupled with the fact that muscles in youth are five times stronger than attachments to bones, too early a start can be dangerous.



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